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What Are the Benefits of Stretching After a Workout? (Plus Tips to Do It Right)

7/14/2025

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Many people skip stretching after a workout, but it’s one of the most important parts of any fitness routine. Whether you're lifting weights, running, or doing CrossFit, stretching can significantly improve your performance and recovery.
In this article, we’ll cover why stretching after a workout matters, which muscles to focus on, and how to do it safely and effectively. Let’s dive into the essentials of stretching and how it supports your overall fitness goals.

Also Read: 
Top 5 Exercises That Help You Lose Weight Fast

Why Is Stretching Important After Exercise?

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When you work out, your muscles contract and tighten. Stretching helps bring them back to their normal length, reducing stiffness and improving flexibility. This not only helps your muscles recover faster but also lowers your risk of injury.

Some key benefits of stretching after a workout include:
  • Improved range of motion
  • Reduced muscle soreness
  • Better posture and mobility
  • Decreased risk of strains and sprains
  • A calming effect that helps lower stress
Regular stretching also contributes to long-term joint health and functional movement, especially important as we age.

How Often Should You Stretch?

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Ideally, aim to stretch at least 3–4 times a week, but stretching daily, even just for a few minutes, is best. Focus on major muscle groups like:
  • Hamstrings
  • Quadriceps
  • Calves
  • Hip flexors
  • Lower back
  • Shoulders and neck
Remember, consistency is more important than duration. Even 10 minutes a day can make a big difference over time.

Stretching at Work? Yes, You Should!

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If you sit at a desk for long hours, you should also include mobility stretches during your workday. Sitting for extended periods tightens the hips, glutes, and spine. Set a timer to get up every hour and try a few simple stretches to:
  • Open up the hip flexors
  • Release tight glutes
  • Mobilize your spine and shoulders
This can help combat the dreaded afternoon slump and reduce neck and back pain over time.

Stretch After, Not Before Your Workout

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It used to be common practice to do static stretching before a workout, but research now shows that post-workout stretching is more effective for recovery and flexibility.
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After exercising, your muscles are warm and more pliable, making it the best time to stretch. Here's how:
  • Stretch the muscles you used in your workout
  • Hold each stretch for at least 30 seconds
  • Stretch to the point of mild resistance, not pain
  • Avoid bouncing; keep it steady and controlled
This helps flush out lactic acid, improve blood flow, and ease tightness after a tough session.

Before Your Workout: Try Dynamic Stretching

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Save the static stretching for after your workout. Before exercising, use dynamic stretches to warm up your muscles and activate your joints.
Examples of dynamic warm-ups include:
  • Walking lunges (forward and side-to-side)
  • Jumping jacks
  • Butt kicks
  • High knees
  • Arm circles
These movements help raise your heart rate, increase circulation, and prep your body for activity.

Final Thoughts: Make Stretching a Non-Negotiable

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Stretching isn’t just an “extra” it’s a vital part of staying strong, mobile, and injury-free. Whether you're chasing new fitness goals or just trying to feel better every day, regular post-workout stretching can make a big difference in how your body performs and feels.
Want to learn more about how to add safe and effective stretching into your routine? Talk to one of our coaches at FPF Smiths Falls. We’ll guide you through personalized mobility and recovery routines tailored to your workouts.
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How Sleep and Recovery Boost Muscle Growth: Deep Sleep, Hormones and Recovery Tips

7/3/2025

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At Functional Performance Fitness in Smiths Falls, we always remind our members of one powerful truth:
       “You don’t build muscle while training—you build it while recovering.”
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It’s easy to focus on lifting heavier, training harder, and pushing yourself in every class. But if you’re not sleeping well, you’re slowing down your results. Let’s dive into why sleep and recovery are just as important as your workouts when it comes to building strength and muscle.
Also Check: Meal Planning for Strength, Energy & Recovery.

The Science Behind Sleep and Muscle Recovery

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When you train, you’re actually creating small tears in your muscle fibres. It’s during recovery, especially while sleeping that your body repairs and builds these fibres back, making them stronger and bigger.
Sleep isn’t just rest. It’s an active state where your body rebuilds muscle, balances hormones, and restores your nervous system. In fact, deep sleep plays a massive role in physical recovery.

Growth Hormones, Testosterone and Cortisol While You Sleep

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Here’s why your body needs proper sleep to build muscle:
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  • Growth Hormone Surge: During deep sleep, your body naturally releases growth hormone, the key to recovery and muscle repair.
  • Testosterone Production: Sleep helps regulate your testosterone levels, which plays a huge role in strength, recovery, and energy.
  • Cortisol Reduction: Poor sleep raises cortisol, the stress hormone that can break down muscle and slow down fat loss.

In short, sleep and growth hormone release go hand in hand. If you're skipping rest, you're skipping gains.
At FPF, we train hard, but we also teach our clients how to reduce cortisol through sleep for muscle repair. It's the recovery strategy too many people ignore.

Best Sleep Duration for Muscle Growth and Recovery

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So, how much sleep do you actually need? The sweet spot for most people trying to build muscle is around 7 to 9 hours per night. That’s the best sleep duration for muscle growth according to fitness experts and research.

Less than six hours? You’re likely slowing your recovery. More than nine? You might be overdoing it unless you're in heavy training phases.
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Pay attention to your energy levels, mood, and how sore you feel after workouts. Poor recovery is often your body’s way of asking for more rest, not more supplements or protein.

How to Improve Sleep for Better Muscle Recovery

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If you struggle to get quality sleep, don’t worry. Here are 9 practical tips to help you improve sleep for muscle recovery and wake up feeling stronger:
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  1. Stick to a consistent sleep schedule, even on weekends.
  2. Avoid caffeine after 3 PM, especially if you’re sensitive.
  3. Keep your room cool, quiet and dark for better deep sleep.
  4. Limit screen time an hour before bed—blue light messes with melatonin.
  5. Use natural sleep aids like magnesium or herbal teas if needed.
  6. Avoid intense training late at night, which can spike adrenaline.
  7. Try meditation or deep breathing to calm your mind before bed.
  8. Avoid large meals right before sleep, which can cause discomfort.
  9. Invest in a good mattress and pillow that support your body.

These are all easy post-workout sleep tips for recovery that anyone can follow. Your muscles will thank you.

Sleep Mistakes That Sabotage Your Gains (and How to Fix Them)

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Let’s face it, we’re all guilty of a few bad habits. Here are some common sleep mistakes that could be sabotaging your gains:
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  • Scrolling on your phone in bed – Even five minutes of screen time delays sleep.
  • Training late and hyped-up – Your nervous system needs time to wind down.
  • Inconsistent sleep schedule – Your body thrives on routine.
  • Eating heavy or junk food before bed – This messes with digestion and quality of sleep.
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One of my clients once cut her gym sessions from 6 to 4 per week but started sleeping 8 hours consistently. In 3 months, she was lifting heavier and felt less sore, proof that sleep can be your secret weapon for muscle growth.

FPF Sleep for Gains Checklist

Use this checklist to level up your recovery:
  • Slept 7–9 hours last night.
  • Skipped caffeine after 3 PM
  • Did light stretching or deep breathing
  • Bedroom was cool and dark
  • No screens for at least 30 minutes before be

Make Sleep Your Secret Weapon for Growth

Building muscle isn’t just about lifting weights or drinking protein shakes. It’s about training smart and recovery is a huge part of that.

By focusing on deep sleep, regulating your hormones through rest, and creating a solid nighttime routine, you’ll get more out of your workouts without doing more in the gym.
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So tonight, instead of one more episode or scrolling through reels, ask yourself: Would I rather stay up… or wake up stronger?
Your gains are waiting for when your body is resting.

Frequently Asked Questions (FAQs)

Does sleeping after a workout help muscle recovery?
Yes, sleeping after a workout, especially at night, allows your muscles to go into full repair and growth mode. Whether you’re doing CrossFit, weight training, or group sessions at FPF in Smiths Falls, post-workout sleep helps regulate hormones and reduce soreness. A solid night’s rest supports better performance the next day too.
How many hours of sleep do you need to build muscle?
Most people need 7 to 9 hours of sleep per night for proper muscle recovery and growth. This is the best sleep duration for muscle growth, according to both research and experience with our members at Functional Performance Fitness. Anything less can delay recovery, increase injury risk, and slow down strength gains.
How can I improve sleep quality for better recovery?
Improving sleep quality starts with simple changes like keeping a consistent bedtime, avoiding screens before sleep, and creating a cool, dark sleeping environment. Other post-workout sleep tips for recovery include reducing caffeine intake, using magnesium supplements, and stretching or meditating before bed. Better sleep means better recovery and that equals better results in the gym.
Does sleep increase testosterone and growth hormone?
Yes, deep, quality sleep boosts testosterone and growth hormone production, both of which are essential for muscle building. These hormones are mostly released during the early part of the night while you're in deep sleep. That’s why consistent sleep is just as important as your training sessions at FPF.
Can lack of sleep ruin your muscle gains?
Yes, lack of sleep can absolutely hinder muscle growth. Without 7 to 9 hours of sleep each night, your body struggles to recover, releases more cortisol (the stress hormone), and reduces testosterone and growth hormone levels. These changes can break down muscle rather than build it. Sleep and recovery aren't optional; they're part of your training plan.
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Why Functional Training is Important for Teenagers

6/5/2025

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If you're a teenager (or a parent of one), you've probably heard a million times that exercise is important. But let's be honest, most "workout advice" for teens is either boring ("Just go for a run!") or intimidating ("Lift heavy weights!").
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What if I told you there's a fun, practical, and super-effective way for teens to get fit?

Why This Isn’t Just Another "Fitness for Teenagers" Article

  • No complicated gym jargon—just real, actionable advice.
  • Workouts that actually make sense for a teen’s lifestyle.
  • Tips to boost confidence, sports performance, and long-term health.
Ready to dive in? Let’s go!

Why Functional Training is a Teen’s Best Friend

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Picture this: You’re playing basketball, and you jump for a rebound, your legs push, your core stabilizes, and your arms reach. That’s functional strength in action!
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Unlike traditional workouts (like bicep curls or leg extensions), functional training focuses on movements you actually use in real life:
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✔ Squatting: Getting up from a chair, picking up your backpack
✔ Pushing/Pulling: Opening doors, carrying groceries
✔ Rotating: Throwing a ball, swinging a tennis racket

The Big Difference?

Functional Training
Traditional Workouts
Trains full-body movements
Isolates single muscles

Makes you better at sports & daily life
Just makes you "look strong"
Reduces injury risk
Can cause muscle imbalances

Reasons Every Teen Should Try Functional Training

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1. You’ll Become a pro at Sports.
  • Better agility, speed, and power → DOMINATE on the court/field.
  • Stronger stabilizer muscles → Fewer injuries (goodbye, sprained ankles!).
2. Bye-Bye, "Tech Neck" & Slouching.
  • Strengthens core & back muscles → Stand taller, feel more confident.
  • Supports healthy bone growth during those awkward growth spurts.
3. Mental Gains & Huge Confidence Boost.
  • Achievable progressions. Going from knee push-ups to full push-ups Instant motivation.
  • Teaches discipline & focus (aka skills that help in school too).
4. Prepares you for real life.
  • Carrying a heavy backpack? No problem.
  •  Running to catch the bus? You’ll make it.
  • Wanna show off at the pool? You’ll have the strength (and coordination) to do it.

The Ultimate Functional Workout for Teens

Here’s a quick, 15-minute routine you can do anywhere and no equipment is required!
Warm-Up (2 min)
  • High Knees (30 sec)
  • Arm Circles (30 sec)
  • Bodyweight Squats (10 reps)
The Workout (3 rounds)
  1. Pistol Squats (or Assisted Single-Leg Squats) – 8 reps/leg
    (Pro tip: Hold onto a chair if you need balance!)
  2. Explosive Push-Ups – 10 reps
    (Pop your hands off the ground at the top for extra power!)
  3. Plank Shoulder Taps – 20 reps (10/side)
    (Keep your hips STILL—no wobbling!)
  4. Lateral Lunges – 12 reps (6/side)
    (Great for agility and hip mobility!)
Cool-Down (2 min)
  • Hamstring Stretch (30 sec/side)
  • Child’s Pose (30 sec)
  • Deep Breathing (30 sec)
Boom! You just crushed a full-body, functional workout in less time than it takes to watch a TikTok.

How to Make Functional Training a Habit

Start small – Even 10 minutes, 3x a week makes a difference.
Make it social – Challenge a friend to join you!
Track progress – Take videos to see your form improve.
Mix it up – Try park workouts, obstacle courses, or yoga.

Fitness for Teenagers That Actually Works

Functional training isn’t just about getting "fit" it’s about building a body that moves well, feels strong, and keeps up with your crazy life.
So, whether you’re an athlete, a gamer, or just someone who wants to feel more confident, give it a shot. Your future self will thank you.
Also Read: Meal Planning for Strength, Energy & Recovery.
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The Best Workouts to Build a Stronger Chest

4/22/2025

 
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If you’ve ever looked in the mirror and wished your chest had more definition, strength, or sheer size, you’re not alone. A well-developed chest isn’t just about aesthetics, it’s about power, posture, and confidence. But here’s the problem: most people train their chest all wrong. They spam endless bench presses, skip crucial angles, or worse, neglect proper form entirely.
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Today, I’m breaking down the best chest workouts that actually work, whether you’re lifting heavy weights or working with just your bodyweight. By the end of this guide, you’ll know exactly how to build a bigger chest, fix imbalances, and finally see the gains you’ve been chasing.

Why Your Chest Isn’t Growing (And How to Fix It)

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Before we dive into the exercises, let’s address the biggest mistakes holding you back:
  1. You’re Only Doing Flat Bench Press – The bench press is great, but it’s not enough. Your chest has three key areas (upper, middle, lower) that need targeted work.
  2. You’re Lifting with Your Ego – Swinging heavy weights with poor form means your shoulders and triceps take over. Slow down. Control the weight.
  3. You’re Not Eating Enough – Muscles grow outside the gym. If your chest isn’t growing, you might need more protein and calories.

​Now, let’s fix it.
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The Ultimate Chest Workout Plan

These exercises will hit every part of your chest for balanced, explosive growth.

Incline Dumbbell Press (Upper Chest Focus)

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Most guys have a weak upper chest, making their pecs look flat. The incline dumbbell press fixes this by targeting the clavicular head. Pro tip: Set the bench at a 30-45 degree angle for maximum activation.

Dips (Lower Chest & Triceps)

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If you want that deep, defined chest separation, weighted dips are a game-changer. Lean forward slightly to emphasize the chest over the triceps.

Flat Bench Press (Classic Mass Builder)

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Yes, it’s basic but when done right, the barbell bench press is still king for overall chest development. Keep your shoulder blades pinned back and drive through your heels.

Cable Flys (Peak Contraction)

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​Unlike presses, flys keep constant tension on your chest. Use cables (or resistance bands at home) for a brutal pump.

Push-Up Variations (Bodyweight Killer)

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Don’t sleep on push-ups. Archer push-ups, deficit push-ups, and weighted push-ups can torch your chest just as effectively as weights.

How Often Should You Train Chest

Twice a week is the sweet spot for most lifters. Any more, and you risk overtraining. Any less, and progress slows. Pair chest with triceps or shoulders for an efficient split.

Bonus: The Best Chest Workout for Beginner

If you’re new to lifting, start with this simple routine:
  • Push-Ups (3 sets to failure)
  • Dumbbell Bench Press (3 sets of 10-12 reps)
  • Incline Dumbbell Press (3 sets of 10-12 reps)
Stick with this for 8 weeks, progressively overloading, and you’ll see dramatic improvements.

FAQs – Your Chest Training Questions, Answered

1. What’s the best workout for chest growth?

A mix of heavy compound lifts (bench press, dips) and controlled isolation work (flys, cable crossovers) works best.

2. Can you build a chest without weights?

Absolutely. Push-ups, dips, and resistance band exercises can build an impressive chest if you progressively overload.

Why is my chest uneven?

Most people have slight imbalances. Fix it by adding unilateral exercises (single-arm dumbbell press) and focusing on form.

How long until I see chest gains?

With consistent training and proper nutrition, noticeable changes appear in 6-8 weeks.

Final Word

Building a stronger chest isn’t about fancy tricks, it’s about smart training, consistency, and effort. Stop wasting time on random workouts. Follow this plan, eat right, and your chest will transform.

Now get to work. Your future self will thank you.

Top 5 Exercises That Help You Lose Weight Fast

3/20/2025

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Introduction to Weight Loss and Exercise

Losing weight can feel like a daunting task, but it doesn’t have to be. At its core, weight loss is about creating a calorie deficit, burning more calories than you consume. While diet plays a huge role, exercise is the secret sauce that can speed up the process and help you achieve your goals faster.

​But not all exercises are created equal. Some are better at torching calories, while others help you build muscle, which in turn boosts your metabolism. The key is finding the right balance.
 
In this blog, we’ll dive into the top 5 exercises that are proven to help you lose weight fast. Whether you’re a beginner or a fitness enthusiast, there’s something here for everyone. Let’s get moving!

1. Best Home Workouts for Weight Loss

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​Not everyone has the time or budget to hit the gym, and that’s okay. The good news is, you can achieve incredible results right from the comfort of your living room. Home workouts are convenient, effective, and can be tailored to your fitness level. From bodyweight exercises to simple equipment like resistance bands or dumbbells, there’s no shortage of ways to get your heart pumping at home. Plus, you can do them in your pajamas LOL. Read this full guide here to know what are the best home workouts for losing weight.

2. High-Intensity Interval Training (HIIT)

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What is HIIT?

High-Intensity Interval Training, or HIIT, is a workout style that alternates between short bursts of intense activity and brief periods of rest or low-intensity exercise. Think sprinting for 30 seconds followed by a 30-second walk, repeated for 15-20 minutes. It’s quick, it’s intense, and it’s incredibly effective for weight loss.

Benefits of HIIT for Weight Loss

  • Torch Calories Fast: HIIT burns a ton of calories in a short amount of time, and the best part? Your body continues to burn calories even after the workout is over (thanks to the “afterburn effect”).
  • Time-Saver: No time for an hour-long workout? HIIT can be done in as little as 15-20 minutes.
  • Boost Metabolism: HIIT helps increase your metabolic rate, making it easier to shed those extra pounds.

Sample HIIT Workouts

  • Beginner-Friendly: 20 seconds of jumping jacks, 10 seconds of rest. Repeat for 10 rounds.
  • Intermediate: 30 seconds of burpees, 20 seconds of rest. Add in mountain climbers and squat jumps for variety.
  • Advanced: 40 seconds of sprinting, 20 seconds of rest. Incorporate kettlebell swings or box jumps for an extra challenge.

3. Strength Training

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The Role of Strength Training in Weight Loss

​Strength training isn’t just for bodybuilders. Lifting weights or doing bodyweight exercises helps you build muscle, and muscle burns more calories at rest than fat. This means the more muscle you have, the higher your resting metabolic rate. Plus, strength training helps you lose fat while preserving lean muscle mass, which is key for a toned, fit appearance.

Effective Strength Training Exercises

  • Compound Movements: Squats, deadlifts, and push-ups work multiple muscle groups at once, maximizing calorie burn.
  • Reps and Sets: Aim for 3 sets of 10-12 reps for each exercise. Gradually increase weight or intensity as you get stronger.
  • Bodyweight vs. Free Weights: Both are effective. Bodyweight exercises like lunges and planks are great for beginners, while free weights add resistance for more advanced workouts.

Designing a Strength Training Program

  • Weekly Schedule: Aim for 3-4 strength training sessions per week, alternating muscle groups (e.g., upper body one day, lower body the next).
  • Balance with Cardio: Pair strength training with 2-3 days of cardio for a well-rounded routine.
  • Track Progress: Keep a workout journal or use an app to monitor your progress and set achievable goals.

4. Aerobic Exercises

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The Basics of Aerobic Exercise

Aerobic exercise, also known as cardio, is any activity that gets your heart rate up and keeps it there for an extended period. Think running, cycling, or dancing. These exercises are fantastic for burning calories and improving cardiovascular health.

Popular Aerobic Exercises

  • Running: A classic calorie-burner. Start with a mix of walking and jogging if you’re new to running.
  • Cycling: Whether indoors on a stationary bike or outdoors, cycling is low-impact and great for burning fat.
  • Swimming: A full-body workout that’s easy on the joints. Plus, it’s refreshing!

Combining Aerobics with Other Exercises

  • Create a Balance Routine: Alternate between cardio, strength training, and flexibility workouts throughout the week.
  • Mix It Up: Try different aerobic activities to keep things interesting and prevent burnout.
  • Rest and Recover: Don’t forget to take rest days to allow your body to recover and avoid injury.

5. Flexibility and Core Strength Workouts

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Importance of Flexibility and Core Strength

Flexibility and core strength might not burn as many calories as cardio or strength training, but they’re essential for overall fitness. Stretching improves your range of motion, reduces the risk of injury, and helps you perform other exercises more effectively. A strong core, on the other hand, improves posture, balance, and stability.

Key Flexibility and Core Strength Exercises

  • Stretching: Incorporate dynamic stretches (like leg swings) before workouts and static stretches (like hamstring stretches) after.
  • Core Workouts: Planks, Russian twists, and bicycle crunches are great for building a strong core.
  • Yoga and Pilates: These practices combine flexibility, core strength, and mindfulness, making them perfect for recovery days.

Incorporating Flexibility and Core Workouts

  • Add to Your Routine: Dedicate 10-15 minutes at the end of each workout to stretching or core exercises.
  • Holistic Approach: Remember, fitness isn’t just about burning calories, it’s about building a strong, healthy body that can handle whatever life throws at it.

Conclusion

​Losing weight doesn’t have to be complicated. By incorporating these top 5 exercises i.e. HIIT, strength training, aerobic exercises, and flexibility/core workouts. You’ll be well on your way to achieving your weight loss goals. Remember, consistency is key. Find activities you enjoy, mix things up to keep it fun, and don’t forget to pair your workouts with a healthy diet. You’ve got this!
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7 Veggies & Fruits that Boost Performance

9/8/2022

 
Do you love “hacks” when it comes to fitness and health? I know I do!

Well, these fruits and veggies below can help power up your workouts and recovery in a big way …

And I bet the next time you see them in the grocery store, you’ll look at them in a whole new light! ​
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Green Peas. Peas are rich in protein (vital in the repair & rebuilding process), plus they contain magnesium and vitamin B6, both of which help with energy production, muscle contraction, and nerve function.

Oranges. When you work out, you create free radicals (aka “oxidative stress”) in your body, which can damage your cells. 

The vitamin C in oranges helps sweep up those free radicals while also boosting your immune system. Another vitamin C superpower: helping you absorb iron from plant-based foods, is especially important for female athletes.

Beets. Packed with nitrates, beets can boost your circulation, increasing the delivery of oxygen and nutrients to your muscles. This is important during and after your workouts.

Tart cherries. These small fruits are loaded with antioxidants that help you recover from workouts by reducing inflammation and muscle soreness. A small amount of tart cherry juice mixed into a protein shake is a great post-workout choice.

Spinach. Dark leafy greens contain important nutrients that boost performance, including magnesium, vitamin C, zinc, iron, and calcium. Not only that but they are one of the best sources of vitamin K, which helps you build and maintain healthy bones (as well as promote heart health).

Bananas. This fruit is a portable and easy-to-digest carb source to give you fast pre-workout fuel. Even better, they’re packed with potassium, an electrolyte you need to maintain normal fluid levels in your cells. Potassium also helps your muscles contract and supports normal blood pressure.

Sweet potatoes. There’s a reason sweet potatoes are a top choice by athletes. They are loaded with vitamin C, vitamin b6, potassium, and fibre. They also contain manganese, which can help your cells produce energy.

Pretty great list, right? Food is fuel!

Next time you plan or prep your meals, think about adding a few of them to your daily intake.

Exercising but the Scale isn’t Moving?

10/15/2018

 
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You’ve added exercise to your weight loss plan and are committed. So why is the scale not moving or even going up? This can be frustrating but don’t despair; there are many reasons.

Exercise
The type of training plan may be a big factor. Cardio is an excellent tool for weight loss and is certainly good for your health, but if you do not include strength training in your workout routines - YOU SHOULD!  Building muscle mass helps your body keep burning fat long after you’re done working out.
 Nutritious Food
You may not be fueling your body properly. Avoid severe calorie restrictions and include high-quality, nutritious foods in your daily meals. Your body needs fuel to burn; without this fuel, your body will go into conservation and not want to let go of any weight.
 Recovery
You must take time for recovery. With a vigorous exercise routine, you need to take the time for rest days; this allows your muscles and tissues to repair. Also, you must include stretching into your routine.
 Sleep
It’s been said over and over. You must have a healthy sleep routine to keep your gains. This is another time your muscles are recovering from your workout.
 Processed Carbs
Too many processed carbs. You may be surprised how many carbs you eat in a day. Although carbs are great for fueling your workouts, you need plenty of protein and healthy fats. Figure out your daily macronutrients (Carbs/Proteins/Fats); this will help you with a balanced diet.
 
Calories
Eat to match your calorie burn. You could overestimate how many calories you’re burning and eat more than you actually burned. Be sure to track everything that goes into your mouth: food, water, drinks, alcohol, snacks (MyFitnessPal is a great tracking app!), and stay at your recommended calorie intake regardless of your calorie burn.
 Water
Be sure to drink enough water throughout your day. Drinking water helps weight loss by helping your body to carry out metabolic processes, flush your system and help ease cravings.
 Honesty
Not honest. You must be self-aware enough to know what you may eat isn’t good for you. Are you taking the necessary steps to reach your weight-loss goal? Only you know.
 
Need help reaching your weight goal? Contact Us at Functional Performance Fitness to discuss which of our fitness and nutritional programs will work best for you. Functional Performance Fitness has many nutrition, exercise and recovery programs – contact us now!

Master the Mental Side to Get Fit

7/15/2018

 
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Whether you’re just starting your exercise routine or have been exercising for awhile now there’s always the little voice in your head telling you there are other things you should be doing. But let’s face it, you don’t. Nothing is more important than doing something healthy for your body, which really translates into a happier you and being able to be there for those you love.
 
So what can you do to master the voice in your head?
 
•    Acknowledge that it’s an ongoing process. There’s no ultimate end goal, it’s a behavior that is fluid and changes as you master a movement, or a running distance. Don’t get frustrated at a perceived setback, it’s all part of the process.
 
•    Set reasonable goals, if you’re just starting your new routine don’t set your goals so high that you end up failing miserably. Your goal is to run a 5K? Don’t go out and buy the most expensive running shoes, start with a walk around your neighborhood for 20 minutes.
 
•    Treat your exercise as training. Once your reasonable goal is set, train for that challenge. You can hire a personal coach, or try one of the many apps available. Educate yourself about your choice of workout. Is it weightlifting, HIIT, or running? There is an abundance of information via the Internet and social media platforms to help you understand what you’re doing and how to improve.
 
•    Find a workout buddy or a gym that offers group classes (at Functional Performance Fitness we have many many group classes that are included in our gym membership). You won’t want to let down your workout buddy, they’re your accountability partner. As well, making friends in a group class makes going to class fun, enjoyable, and something you’ll look forward to going to.
 
•    Create habits that will help you to stay on track. Plan on training in the morning, track your daily food and exercise, put your gym clothes in your car, post about your workout on Facebook. All little habits will turn into a routine.
 
•    Create a recovery routine to help ease the soreness. You will be sore so don’t let that be your excuse to not do your training the next morning. Add stretching, foam rolling, proper nutrition, “rest days”, sleep, and hydration to your routine.
 
Remember this is a life long process that will change with your work and family life, your goals, your age, so relish in your victories, put the bad days behind you and stay on the right side of the mental side of getting and staying fit.

Looking to socialize while you’re working out? Looking for a change and master your mental side to get fit? Contact us at Functional Performance Fitness to talk about all the new and fun group classes and the many other workout options being offered!

How Should You Be Weighing Yourself?

1/15/2018

 
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This is the time of your when we're all making our New Year's resolutions and we're certain that a majority of your resolutions include something to do with your weight, fitness or overall health. Because 25% of us make losing weight their top resolutions let's talk about that.

Your goal is to start exercising regularly and eating healthy meals and when you want to check your progress it’s typically the time to get on the scale. And once you get on the scale, it’s hard to believe, but you may be up a pound! Don’t throw in the towel just yet, using the scale is a great way to monitor your progress.
 
Remember that everyone’s weight fluctuates depending on how much fluid you’ve taken in, what you’ve eaten and even your bathroom habits. So, how do you manage the scale? Decide which of the following suggestions will work best for you as an individual and add it to your resolution as part of your weight loss goal.
 
1. Daily Weigh-In: Do you feel like you’ll be more accountable if you weigh-in everyday? Then that is okay, it’s not wrong. But, be sure not to stress about the daily fluctuations that you will most likely see.
 
2. Weekly Weigh-Ins: Maybe this feels like it will fit your personality better. You will still be tracking your progress, but you won’t be obsessing about it everyday. Be sure to pick one day a week, let’s say Wednesday, and weigh yourself in the morning.
 
3. Occasional Weigh-Ins: In the beginning of your weight loss journey this may not be the best fit for you, but if you’re comfortable in knowing that the exercise you're doing and the way you’re eating is working for you, then choose to weigh yourself every other week or once a month.
 
4. Never Weighing: For many they feel that there’s more to their health than what they weigh. If you’re comfortable in your clothes and feel strong while working out that may be all the encouragement you need to stay on course.

If after implementing one of the above ways to deal with scale and you find you still need further encouragement, contact us at Functional Performance Fitness for the nudge you may need.

You Should Be Stretching

8/17/2017

 
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Why stretch? Stretching helps maintain your range of motion and flexibility in your joints. It helps to keep your muscles flexible and strong and will allow for better performance in your daily activities, and your fitness activities by keeping you mobile and independent with better posture and fewer aches and pains.
 
And because stretching doesn’t give us visible rewards it’s easy to forget. You should add stretching to your general health regime, about 3 – 4 days a week, but adding stretching everyday is ideal. Your focus should be on stretching your calves, hamstrings, hip flexors and quadriceps, and ultimately include your shoulders, neck and lower back.
 
It is also important to stretch while at work. Too much sitting may have several negative health effects, so set an alarm, get up and stretch your glutes, hip flexors and your spine. This will also help the 3pm slump at work.
 
Stretch AFTER your workout and not before. It was a common accepted practice to static stretch prior to your workout, but research has shown that stretching after provides the most benefit, your muscles recover quicker and you may avoid injury. Note though, it’s best to stretch right after your workout, holding the stretch to the point of resistance, and hold (do not bounce) for a minimum of 30 seconds. You should be stretching the muscles that you used during your workout.
 
Before your workout use dynamic or active stretching. If you’re walking, start out slowly and then increase your speed after about 5 minutes. If you’re playing tennis, do some lunges both forwards and sideways. Jumping jacks, butt kickers and high knees are also great dynamic stretches prior to exercising.
 
Improve flexibility, slash stress, sleep better, improve your form – add stretching to your day.

There are so many reasons to start adding stretching to your fitness regime. At One On One Fitness Natatia will be happy to help you with the suggested stretches for your daily and fitness activities. Contact Natatia about starting your stretching routine and get strong, happy and healthy!

Does Gaining Muscle = Losing Weight?

7/15/2017

 
 We tend to think of eliminating in order to lose weight, but when it comes to strength training, adding muscle can help you lose weight. Add strength training to your cardio routine and give your weight loss goals an extra boost.
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Having strong muscle is important for so many reasons including that extra burn of calories your body experiences even while at rest. When you strength train you’re building lean muscle mass which helps keep your metabolism revving. Noam Tamir, C.S.C.S. explains, “Muscle is constantly being broken down, recreated, and synthesized, and all these processes require energy. The more muscle you have, the more energy it takes for this process.” So while your muscle is building you’re increasing your calorie deficit as well, and, you must have less calories to lose the weight.
 
And, don’t worry about losing out on cardio during your strength training, you can simply add cardio elements to any workout. For example, don’t rest between sets, increase the weight you use, and add cardio moves in between weights - high knees, jumping jacks or squats will do the trick.
 
In addition to the benefit of losing weight that strength training provides you an look forward to protecting your bone health and muscle mass. This is particularly important to women, as well as seniors – remember, if you don’t use it you’ll lose it. It also helps develop better body mechanics which can help reduce your risk of falling, can help prevent diseases such as Alzheimer’s and dementia, and can increase your energy level and mood. And, the great thing is you don’t have to go to the gym to add strength training into your exercise routine, using your own at-home dumbbells is a perfect solution. You can find these at your local sports store and they often come in weights from one pound to 15. Start adding in strength training now and get ready for a leaner you!

There are so many reasons to start strength training and at Functional Performance Fitness. Natatia and her team will be happy to help you work strength training into your exercise routine. Contact Natatia and her team about starting your strength training routine and get stronger, happier and healthier!

Benefits of Accountability When Setting Goals

4/17/2017

 
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ac·count·a·bil·i·ty
əˌkoun(t)əˈbilədē/
noun
noun: accountability
  1. the fact or condition of being accountable; responsibility."their lack of accountability has corroded public respect"
____________________________________________________________________
 
Do you find yourself setting personal fitness or nutrition goals only to be waylaid by, well, life? Working late, the kids’ activities, a birthday party, your tired, all of these everyday life things seem to really get in the way of our goals. This happens to so many of us so it’s reasonable to think that it’s just not possible. This is so far from the truth. Your goal setting must include accountability.

Know your ‘why’. Why do you want to run three days a week? Is it because you want a healthy heart, you want to lose a few pounds, you need ‘me time’, or you want to run a 5k? If your ‘why’ is not compelling enough you will not make it a priority. But if you believe in your ‘why’ it alone will hold you accountable.
 
Put it on your schedule. You want to eat a nutritious dinner four nights a week – schedule it. Planning your meals and writing them on your calendar commits you to the goal. A good meal plan and grocery list will hold you accountable to providing a healthy meal for you and your family – no one wants to delete the calendar event and let good food go to waste.
 
Find an accountability buddy. This could be your spouse, neighbor, friend or even your dog! Yes, even your dog…you are responsible for the total health of your family pet, food, health and exercise, and we all know how persistent our dogs can be when it comes to going for a walk - it’s nearly impossible to let Fido down!
 
Having someone in your corner is so important. They can help to remind you to get up and exercise, provide the encouragement you need and even do the exercising with you. Once an exercise date is made with someone it’s a reminder that you’ve set this exercise goal – and you don’t want to let your buddy down. And, a little competition never hurt anyone.
 
Need an expert as your accountability partner? Both goal setting and accountability can be achieved with your personal trainer. Talk to your trainer about your next fitness and/or nutrition goals and be sure your trainer will keep you on the right track towards your goals.
____________________________________________________________________
 
At One On One Fitness Natatia will be happy to help you figure out your ‘why’, create a doable schedule for you, and be your main accountability partner. Find out more about the different Programs offered at One On One Fitness.

Are There Benefits to Exercising in the Cold Weather?

2/1/2017

 
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It’s winter, it’s cold and staying in your toasty warm bed for just a few more minutes sounds better than just about anything right now. But, you promised yourself…2017 is the year you’re going to stay on your fitness track - why does the New Year have to begin while it’s so cold!? Guess what? The cold weather is no reason to skip your workouts. As a matter of fact recent research has shown that exercising in cold temps means burning more calories.

As well, The Journal of Clinical Endocrinology & Metabolism did a study in 2014 that showed exercising in the cold can help encourage your body to turn white fat into brown fat helping your body burn calories.

The extra calorie burn is also influenced by the fact that your body works harder to regulate your core temperature. Additional benefits include strengthening your heart – your heart works harder to distribute blood. And you’ll stay more hydrated, something everyone should be doing during their cold weather workouts. You may not feel thirsty but you’re still sweating and losing precious hydration, hydrate before, during and after your workout.

There are several ways to workout in the winter including walking, running, ice skating, snowshoeing, skiing and snowboarding. And did you know that getting outdoors in the winter helps with the necessary intake of Vitamin D. This ‘sunshine vitamin’ helps to regulate the absorption of calcium and phosphorous, facilitates normal immune system function, and may play a role in fighting depression and losing weight.

Now that you’re totally sold on continuing your exercise routine even when it’s cold outside, be sure to prepare properly. Warm up indoors with some jumping jacks and high knees, it’s important to have warm muscles to combat the cold weather. And cooling down is important too…this is the time to stretch your muscles to reduce soreness and fatigue. And, having the right gear will help too. A good hat, gloves and jacket will make all the difference. Ask the expert at your local sports store for the best gear for your winter sport.

Happy Winter Exercising!

RESOLUTIONS & FITNESS

1/17/2017

 
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January 1st has come and gone. Have your resolutions?
 
Losing weight is at top of list of most of our resolutions. What does this mean to you exactly though? Losing weight can include dieting. Dietician Abigail Wilson, the chief executive of ISOShealth.com, says that on average the people she sees committing to new year diets only last a matter of weeks, and trying to do too much too quickly is to blame: “These diets are just that, they are diets, but they are not behavioural change and do not last for very long. The diets you choose need to be able to fit within your lifestyle. They need to be something that is realistic. It’s taken 10 years to get where you are with your weight, you’re not going to be able to fix it in five weeks.”

Have you thought about losing weight as behavioural? That there is a pattern to everything you do? If you in fact want to lose weight but you like to stay home and watch movies on Friday night with a big bowl of buttered popcorn and a soda it will be a good idea to change that behaviour. Just sitting down and watching a movie on Friday night will trigger the desire to eat the popcorn with the can of soda. So, how do you change this behaviour. You can simply stop watching movies that night, but doesn’t that seem extreme? And if we want to stay within the suggestions of Dietician Abigail Wilson, then how about on Friday movie night, you have half a bowl of popcorn with half the butter and a diet soda? After you’ve done this a few weeks you may notice a difference in your behaviour, the desire will lessen, you may even have lost a few pounds by now. Once you start making these little changes and see the results on the scale or with how your jeans fit the desire to continue the process will largely outweigh that bowl of popcorn. Pretty soon you’ll be enjoying Friday movie night with plain, yet delicious and nutritious popcorn.
 
It will also be important to write down the goals that you want to achieve. Writing them down makes them real. Ask for feedback, posting on your Instagram or Facebook pages can help encourage healthy behaviour…ask people for help or feedback. There is plenty of #fitspo to find on Instagram! And using apps that help you track your activity and calories can make a big difference in your success. Some top fitness apps are MyFitnessPal, PEAR Personal Coach, FitStar Personal Trainer, Charity Miles, and LoseIt!.

Remember changing your behaviour is a process, and this is okay! We want you to see you reach your goals no matter how big or small.

New Year Fitness Goals

1/4/2017

 
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​The New Year inevitably shows up every January and with the new year come the goals that we set for ourselves. These goals can sometimes be ‘travel more’ or ‘be nicer’ or ‘be more generous’, but usually they are goals to improve something about ourselves. Stop smoking, eat less, move more. Although these goals are common they are so very important. Improvement of your overall health reaps huge rewards seen, unseen and felt.
 
Top consultant neurosurgeon, Peter Hamlyn, founder of the Brain & Spine Foundation and medical adviser to the 2012 Olympics, says:
 
"Inactivity kills. If it came in a packet it would carry a government health warning. And let's be clear, we are not concerned here about obesity but inactivity. Only six per cent of heart attacks are due to obesity, whereas a staggering 40 per cent are due to inactivity. If we exercised more there would be less diabetes, depression, osteoporosis, falls in the elderly (causing broken hips) and even less bladder and bowel cancer. Simple exercise could cut heart attacks and strokes by 30 per cent. No drug or bypass can do that".
 
Setting fitness goals can be as easy as taking a walk three times a week around your neighborhood…walking is a low-impact, low-risk and low-cost activity. That’s it, if you’re not moving now, just taking a 20 minute walk will vastly improve your health. You’ll strengthen your heart, your lungs will become more efficient and you’ll lower your blood pressure and cholesterol levels too, and bonus – weight loss. ALL that JUST by walking.
 
And, don’t think you won’t have time. Schedule your 20 minute walk like you would anything else on your calendar. It can be done morning, noon or night, by yourself, with a loved one, or co-worker. And, as with all fitness goals it’s important to:
 
Write it down
Make it manageable
Keep a schedule
Be forgiving

A New Year. A New You?

12/15/2016

 
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res·o·lu·tion
ˌrezəˈlo͞oSH(ə)n/
noun
plural noun: resolutions
  1.  a firm decision to do or not to do something.
 _____________________________________________________________________________

Another new year is coming fast upon us. It's that time of year when we reflect on what has passed and the memories we created in that time passing. Births, marriages, birthdays, holidays, vacations, boyfriends, girlfriends, buying a new home, your children. All part of what makes you, You. And, within these memories there is the mechanics of this life, the goals set which made the wedding come together or completing the itinerary for the vacation.
 
But, within all this goal setting did you happen to remember yourself? Is there perhaps a resolution set at the end of 2015 that didn't come to fruition in 2016? Did you want to lose that 20 pounds that has been sitting around your middle for five years? Did you gain the fitness you sought? Are you less afraid that a heart attack or stroke will strike? If your resolution for 2016 was to lose weight, or run that 5K or just get fit and you didn't accomplish it...well, you're not alone. Some statistics show that of the 45% of us that actually make a resolution only 8% of us successfully achieve that resolution.
 
If your health is your top priority this year, and it should be - you deserve it! Here are some tips on how to accomplish your health and fitness goals.
  • Write it down
  • Make it manageable
  • Break up the goal
  • Treat yourself (spa day!)
  • Question your motives
  • Ask for help
  • Keep a schedule (work fitness into your schedule at least three times per week)
  • Keep it interesting
  • Keep yourself accountable
  • Use technology
  • Get creative
  • Reevaluate
  • Buy the proper (and cool) gear
  • Be forgiving
​
Natatia's One On One Fitness would love to help you with your health resolutions - we can be your accountability partner. And, as you may know that gyms are at their busiest in the New Year, and we're sure that this year will be no different. If you'd like to get ahead of the rush now is the time to register for our programs. Find out more about the winter programs we offer HERE.

STRENGTH TRAINING & WOMEN

11/15/2016

 
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The quick and easy answer is YES! Strength training is very important to women’s health. Consider this:

  • Inactive adults experience a 3 to 8 percent loss of muscle mass per decade. Resistance training may increase resting metabolism by about 7 percent and help minimize muscle loss.
  • A regular strength training program helps you reduce body fat and burn calories more efficiently, which can result in healthy weight loss.
  • Strength training helps preserve and enhance your muscle mass and bone mass, regardless of your age.1

Strength training offers many benefits including preserving muscle mass, which helps to burn extra calories and control weight. It is also very beneficial to building healthy bones in women.
 
And, as women age, and as early as the age of 30 they start to lose bone mass, loss of this bone mass means that a woman may be susceptible to osteoporosis. This is a condition that causes bones to become weak and brittle. Think about this:
 
“The reduced quality of life for those with osteoporosis is enormous. Osteoporosis can result in disfigurement, lowered self-esteem, reduction or loss of mobility, and decreased independence.
 
The statistics related to hip fractures are particularly disturbing. There were approximately 25,000 hip fractures in Canada in 1993. Twenty-eight per cent of women and 37% of men who suffer a hip fracture will die within the following year. Over 80% of all fractures in people 50+ are caused by osteoporosis.”2
 
A woman can also decrease the risk of injury by protecting joints, and increasing balance & coordination. Another thing to think about:

  • Fractures from osteoporosis are more common than heart attack, stroke and breast cancer combined.
  • Osteoporosis causes 70-90% of 30,000 hip fractures annually.
  • Fewer than 20% of fracture patients in Canada currently undergo diagnosis or adequate treatment for osteoporosis.
  • One in three hip fracture patients re-fracture at one year and over 1 in 2 will suffer another fracture within 5 years3

And women should not be concerned about ‘bulking up’ during strength training. There are several ways to include strength training in an exercise routine such as:

  • Body weight: using your own body weight for resistance
  • Free weights: you can purchase dumbbells at your local sports store.
  • TRX Suspension workouts: you can purchase at your local fitness store
  • Resistance bands: these bands come in many sizes, lengths and strengths and can also be purchased at your local sports store

If you're not a member of Natatia's One On One Fitness and you're not certain on how to use any of these training tools with proper form and technique, try out one of Natatia's One On One Fitness individualized programs or group programs - find them HERE!
 
1 healthline.com
2 osteoporosis.c

The Importance of Foam Rolling

3/20/2016

 
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​Have you ever had lower back pain and could barely sit up from your bed in the morning?
​
Yep! It has probably happened to most of us. Saturday morning on March 5th 2016, I could hardly get up from bed. My muscles were sore and stiff from my lumbar spine down to my gastrocnemius . At that time I knew it was tight muscles due to lack of rolling and stretches from my intense leg work-out on Friday. I had so much on the go that I didn’t save enough time to do some self-myofascial release and stretches. Throughout that weekend, I spent some time painfully rolling and stretching to relax the muscles and increase blood flow. By Sunday evening my muscles felt normal again and my lower back pain was gone. Since this experience, I wanted to share with you the importance of self-myofascial release.

Foam rolling is a self-myofascial release (SMR) stretching technique that has been embraced throughout the fitness industry.

During exercise micro-tears and swelling in muscle fibers acurs, which impinge on nerves and vessels. Over time, this can develop into adhesions and scar tissue. The adhesions reduce the elasticity of the soft tissues and can eventually cause a permanent change in the soft tissue structure. Foam rolling focuses on alleviating these adhesions (also known as “trigger points” or “knots”) to restore optimal muscle motion and function increasing blood-flow within the muscle, lengthens your muscles, and breaks up adhesions and scar tissue.

Using the foam roller can also deliver improvements in flexibility, muscle recovery, movement efficiency, inhibiting overactive muscles, correct muscle imbalances, and pain reduction with just minutes of application. I call it " my cheap massage”.This effective and simple to do technique delivers positive, feel good results.

Foam rollers have become easily accessible. You can purchase them in just about any fitness stores or department stores to bring home for a minimal investment. Foam rollers vary in density, surface structure, and even temperature modifications. No matter what variation selected, foam rolling focuses on the neural and fascial systems in the body that can be negatively influenced by poor posture, repetitive motion, or dysfunctional movements.  

These mechanically stressful actions are recognized as an injury by the body, initiating a repair process called the Cumulative Injury Cycle. This cycle follows a path of inflammation, tightness in the muscles that causes spasm,  and the development of soft tissue adhesions that can lead to altered neuromuscular control and muscle imbalance.

Skeletal muscle tissue contains muscle spindles and Golgi tendon organs (GTO), two neural receptors. Muscle spindles are sensory receptors running parallel to muscle fibers, sensitive to a change and rate of muscle lengthening. When the pressure of the body against the foam roller is sustained on the trigger point, the GTO will “turn off” the muscle spindle activity allowing the muscle fibers to stretch, unknot, and realign.

Foam rolling can be painful, but you need only 5 to 15 minutes at a time to reap the benefit.
Foam rolling is best before and after a workout followed by static stretch of the muscles. This helps your muscles return to the proper length and recover even faster because it can prevent the buildup of scar tissue.

Foam rolling can also be done as part of warming up and cooling down. Most people can enjoy foam rolling on their own once you’ve been instructed on how to properly perform these exercises.

During the exercises it is important to maintain core stability. Pull the navel in towards the spine to maintain stability in the lumbo-pelvic-hip complex. Take the time to experience the exercises and discover how slightly modifying positions or angles can target different areas of the muscle.

Foam rolling is not appropriate for everyone, including those with congestive heart failure, kidney failure, or any organ failure, bleeding disorders, or contagious skin conditions. If you have medical issues, seek the advice of a medical professional before starting SMR or foam rolling activities.

Here are some foam roller exercises to get you started on a path to moving and feeling better.

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Piriformis, Gluteal Region
Piriformis (gluteal region)
Sit on top of the foam roller, positioned on the back of the hip, crossing one foot over the opposite knee. Lean into the hip of the crossed leg. Slowly roll on the posterior hip area to find the tender spot. Roll for 30-90 seconds until the discomfort is reduced. Repeat on other side.
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Adductors, Upper Thigh Area
Adductors
Lie face down and place one thigh over the foam roller. Slowly roll the upper, inner thigh area. If you find a tender spot, focus on that spot for a few more seconds. Roll for 30-90 seconds until the discomfort is reduced. Switch leg and repeat.
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Calves/Hamstrings
Calves/Hamstrings 
Place foam roller under the mid-calf. Cross the opposite leg over the top of the other to increase pressure. Slowly roll calf area. Then roll the back of the leg (hamstrings) towards the gluteus. If you find a tender spot, focus on that spot for a few more seconds. Roll for 30-90 seconds until the discomfort is reduced. Switch leg and repeat.

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Tensor Fascia Latae/Quadriceps
Tensor Fascia Latae/Quadriceps
Lie on one side with the foam roller just in front of the hip. Cross the top leg over the lower leg, placing that foot on the floor. Slowly roll from the hip joint down toward the knee. This muscle is inferior to the IT band and usually the sorest spot to roll. Use your hands on the floor to control the amount of pressure you can tolerate. Then roll over face down to roll the quadriceps (front of the leg). Slowly roll from the hip towards the knee. If you find a tender spot, focus on that spot for a few more seconds. Roll for 30-90 seconds until the discomfort is reduced. Repeat other leg.
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Thoracic Spine
Thorasic Spine
Lie on the floor with the foam roller behind the upper back. Cross arms to opposite shoulders. Raise hips off the floor and slowly roll back and forth. If you find a tender spot, focus on that spot for a few more seconds. Roll for 30-90 seconds until the discomfort is reduced.
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Latissimus Dorsi
Latissimus Dorsi
Lie on one side with the arm closest to the ground outstretched with thumb facing upwards. Place the foam roller under the arm close to the shoulder blades. Slowly roll back and forth. If you find a tender spot, focus on that spot for a few more seconds. Roll for 30-90 seconds until the discomfort is reduced. Repeat on other side.
Website: http://www.natatia.com 
Email: [email protected]
Phone: 613-913-5435
My mailing address:
11840 HWY 15 North, Smiths Falls ON K7A 4S4
February 2016  Natatia's One On One Fitness* All rights reserved.

Ramp up your workout

10/16/2013

 
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Want a workout that's just as effective but can be done in less time? Combine multiple exercises into one. For example, do a lunge and shoulder press.



Stand with your feet hip width apart holding a dumbbell in each hand with elbows bent in a 45 degree angle, above your shoulders and palms facing forward.
Take a large step forward with one foot; bend your knees to lower into a lunge until your front thigh is parallel to the floor.



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Reverse to return to the start position and press the dumbbells up above your shoulders. 
Repeat to 10 reps and switch leg for another 10 reps.


You Are Never Too Old

4/15/2013

 
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Muscles are the engines of the body. Unfortunately, muscles lose size and strength with age, resulting in physical weakness and variety of degenerated problems. You can avoid muscle loss by doing regular strength training. You can replace muscle tissue you've already lost regardless of your age. You can replace a rather large amount of lost muscle in a relatively short time through a simple strength training exercise program.

YES...WHAT'S YOUR EXCUSE?





Schedule Your Workouts

4/10/2013

 
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Schedule your workouts ahead of time in your daily-planner like you would a meeting or appointment. Try writing the day and time of your workouts a few weeks in advance, and if you need to cancel one, reschedule it right away!
Photo courtesy of Warriners2011

Glutes Exercise

3/11/2013

 
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Women tend to put weight on in the hips and buttocks area, unlike men who pack it on in their middles. Good news women! You have an upper edge when it comes to training because you have a higher pain tolerance than men and don’t grumble as much when it comes to getting the job done.

Gluteus muscles respond best to consistent training. This means challenge your gluteus muscles at many different angles in order to encourage maximum results. Here is an effective glutes exercise that can be done just about anywhere!

Mule Kick Backs

1.     Get on your hand and knees, making sure that your back is flat, head is up, elbows are locked, your feet and knees are together.

2.     With foot flexed and knee bent, lift your leg as high as you can while squeezing your butt. Hold for two counts, and then draw the leg down and under you towards your chest. Repeat 10-15 times.

3.     Then do it again for the other leg. Complete 3 sets of these performing 10 to 15 repetitions per set.

You should really feel that contraction as you raise and lower your legs. This is another excellent way to hit the entire group of the gluteus muscles.

Photo courtesy of Good2gohealth


Free Weights verses Machines

2/4/2013

 
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Free weights help strengthen not only your main larger muscles,
but also your smaller stabilizer muscles\ since they require you to balance and
stabilize as you lift. In this way they can be more effective than
machines.

Learn proper form and techniques so you can get the most out of
your workouts


    Categories

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    Author Bio

    Natatia Gemmell. 
    No matter how busy life gets, eating well and exercising are always a part of my weekly schedule.

    I help men and women reduce health risks, reduce stress, feel stronger, and reduce inflammation with nutrition and exercise plans that work for their lifestyles. 

    I LOVE "clean" eating and functional fitness and share my passion for exercising and clean eating with my clients, friends and family, and I want to share with you too. 

    Enjoy the recipes in my recipe blog, and let me know how your next recipe turns out. 


    Need accountability to get started with a nutrition or exercise plan? Contact me for a free assessment.

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